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Planet Fitness Upper Lower Split

by Braden Manning
3 athletes joined

Program Description

Super simple exercises hitting the entire body twice a week using machines commonly found at planet fitness. Recommended Schedule: Monday: Upper A Tuesday: Lower A Wednesday: Rest Thursday: Upper B Friday: Lower B Saturday: Rest Sunday: Rest

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 04, 2025 05:18
  • Last Edited
    Aug 17, 2025 07:25

Summary

Unleash your upper body potential with the Planet Fitness Upper Lower Split, a focused 4-week program designed for serious gains. Train four days a week, alternating between two upper body workouts that emphasize strength and hypertrophy through a variety of machine-based exercises. Each session targets key muscle groups, including the chest, back, and arms, ensuring balanced development and improved performance. Get ready to push your limits and redefine your upper body strength!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
6
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Bicep Curl (Machine)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
6
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Bicep Curl (Machine)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
6
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Bicep Curl (Machine)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
6
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Bicep Curl (Machine)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Quad Focused)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Seated Hamstring Curl
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Quad Focused)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Seated Hamstring Curl
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Quad Focused)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Seated Hamstring Curl
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Quad Focused)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Seated Hamstring Curl
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Preacher Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Preacher Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Preacher Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Preacher Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Press (Glute Focus)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Decline Sit Up (Weighted)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Press (Glute Focus)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Decline Sit Up (Weighted)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Press (Glute Focus)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Decline Sit Up (Weighted)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Press (Glute Focus)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Decline Sit Up (Weighted)
3
15-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Plate Loaded Chest Press
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
4
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
6
Reverse Pec Deck
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
7
Bicep Curl (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
8
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Incline Chest Press (Machine)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
4
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Reverse Pec Deck
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
7
Preacher Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
8
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Leg Press (Quad Focused)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Leg Extension
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
3
Hip Abductor (Machine)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Hip Thrust (Barbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Seated Hamstring Curl
3 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
6
Straight Leg Calf Raise
3 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
7
Abs Crunch (Machine)
3 Sets
15-20 Reps
@10
Day 4
1
Hip Abductor (Machine)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
3
Seated Hamstring Curl
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Leg Press (Glute Focus)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
5
Leg Extension
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Straight Leg Calf Raise
3 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
7
Decline Sit Up (Weighted)
3 Sets
15-20 Reps
@10